Activate your Pelvic Floor

The pelvic floor forms a bowl at the bottom of your torso and is vitally important to pelvic stability. The pelvic floor assists in stabilizing the position of the pelvic organs as load is transferred through the pelvis; it is part of the “core”. Pelvic floor exercises are also called “Kegel exercises”, after Dr Arnold Kegel who developed them.

In order to train them you first need to identify your pelvic floor muscles. Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. A quick way of finding the right muscles is to try to stop the flow of urine when you’re in the toilet.

To contract the muscles do the following:

SLOW CONTRACTIONS
• Lift your pelvic floor muscles to a count of 10
• Hold the muscles tight for 10 seconds
• Relax the muscles and rest for 10 seconds
• Repeat the contractions up to 10 times (slowly)

Try not to hold your breath, tighten your abdominals, thigh or buttock muscles – you’ll be using the wrong muscle groups.

FAST CONTRACTIONS
• Lift your pelvic floor muscles quickly
• Hold the contraction for 1 second
• Relax the muscles and rest for 1 second
• Repeat the contractions 10 X

Try to do 1 set of slow exercises and 1 set of fast contractions between 2 to 6 times a day, everyday.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you.


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: ongoing Thursday, 6:00pm to 7:00pm False Creek park. Classes run weekly during the summer. You can join in anytime for only $50/4 classes. Email or call 604 329.1257 to register

Kayak Rocky Point with Women: Saturday June 11, 2011, sign up online https://secure.in-vancouver.com/secure/gaiaadventures.com/



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life